Statistics show that 77% of Americans own a smartphone, 75% own a laptop or desktop computer and 50% own tablets; 20% of Americans are smartphone-only internet users and 25% of U.S. adults say they are "almost always" online. Make no mistake, the amount of time you spend staring at a screen is affecting your health in big ways. In addition to suppressing melatonin production and messing with your sleep cycle, research shows blue light emitted from digital devices is speeding eye damage and accelerating macular degeneration — the leading cause of blindness.
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In a study published in Scientific Reports, researchers from the University of Toledo found that blue light causes vital molecules in the eyes to become toxic. Exposure to blue light triggers the production of poisonous chemical molecules that cause irreparable damage to photoreceptor cells in the retina. The body does not regenerate these cells, which means enough exposure can lead to macular degeneration and eventually, blindness.
Dr. Ajith Karunarathne, a biochemistry professor at UT, explained, “We are being exposed to blue light continuously, and the eye’s cornea and lens cannot block or reflect it. No activity is sparked with green, yellow, or red light. The retinal-generated toxicity by blue light is universal. It can kill any cell type.”
To help protect your eyes and reduce your risk of macular degeneration:
Wear blue blocking glasses — Blocking blue light helps regulate your internal clock to control sleep patterns and reduces the negative effect the high energy wavelengths have on your macula. One of the least expensive and simplest ways to achieve this is to wear blue light-blocking glasses after 7 p.m. If you consistently use a digital device during the day, consider using the glasses each day after noon.
Install blue-blocking software on your digital devices — If you use Iris at night, you won't need blue blocking glasses.
Replace LED lights with incandescent bulbs — LED lighting is mandated in the U.S. and much of Europe to conserve energy, but the biological impact is significant. Unfortunately, many of the LED lights sold today emit a large portion of aggressive blue light. Discover how to identify healthier LED lighting here.
Sleep in total darkness — Protecting your eyes from light at night, no matter how minute the exposure, will help you achieve deeper and more restorative sleep. Consider sleeping with a mask, removing all light emitting objects from your room and using room darkening blinds.
Eat foods to protect your sight — You may help protect your sight eating nutrient-dense foods. Omega-3 fats help improve cell structure and protect your sight, while whole foods high in anthocyanins and bioflavonoids help protect your cells from free radical damage. Discover the foods your body needs to protect your sight in this article.